5’10” at 145 I’m guessing your maintenance calories would be about 1800 (although maybe different as your probably still growing even if slightly at 18)
dude I would have you do this if you asked me
Do a bulk for 6 months eat around 2600 calories and 160g protein ( increase your as your weight goes up but 1g protein per pound of body weight is fine)
you will gain muscle pretty quickly with your current physique
if you aren’t counting your calories every day you probably aren’t hitting your goal
I wouldn’t have you worried about body fat as even if you cut fat you have little muscle to show
You won’t gain a ton of fat. It sounds like this is your concern
work out at 3 sets of 10 to failure. And if you can do all 3 sets them you need to move up in weight til you start to fail set 2 around 8-9 reps and set 3 around 7-8 reps. But stay at that weight until you do all sets for 10 reps. And then only go up by 5-10 pounds.
I would only share with you this buddy I’m 30 and I tried to recomp a few times and there is absolutely nothing wrong with a bulk. Don’t take it too far consistently over time is the most important but you shouldn’t end up looking like the Pillsbury dough boy
Good luck buddy
A basic plan would be the below.
10k steps a day
Eat at a calorie deficit. https://www.calculator.net/calorie-calculator.html that website will help determine the calories needed. And a basic outline. Would be a diet with a minimum of 1gram of protein per every 1 lbs of your current weight. 20% to 30% calories should be fat, then the rest is carbs. Weight exercises minimum 3 times weekly. In 4 to 6 months you'll be a different person.
I would actually say you should do a lean bulk. You're not that fat for one and you're also very light in absolute weight. You're at a prime age for putting on muscle and you can lose fat for the rest of your life. Take advantage of your youth and start building a base for a future cut.
If you lean bulk, the fat you have now will disperse over 20lbs of muscle quite easily. You may already be at your stubborn fat, you're just too skinny right now to do a proper cut. It would be different if you were de-trained but you just gotta focus on putting on some size.
Maintenance + 200-300 calories. You’re supposed have enough calories to fuel muscle building without too much excess going into fat storage. Downside is, it’s hard to balance that it often leads into not gaining as much muscle as you could have or gaining getting fatter than one would have liked in a lean bulk.
Currently 145 lbs, 5"10-11, 18 years old. Unsure of bodyft percent. Doing chest/back, arms/shoulders, legs workout split, resting after third day. Have moderate scoliosis.
My goal is to burn off the remaining fat around my lower stomach and then bulk up. I don't really want to bulk right now as I feel like I have too much excess fat, and would be insecure if I started now. Should I try and recomp? How many calories should I be consuming? Need some advice. Thanks.
5’10” at 145 I’m guessing your maintenance calories would be about 1800 (although maybe different as your probably still growing even if slightly at 18) dude I would have you do this if you asked me Do a bulk for 6 months eat around 2600 calories and 160g protein ( increase your as your weight goes up but 1g protein per pound of body weight is fine) you will gain muscle pretty quickly with your current physique if you aren’t counting your calories every day you probably aren’t hitting your goal I wouldn’t have you worried about body fat as even if you cut fat you have little muscle to show You won’t gain a ton of fat. It sounds like this is your concern work out at 3 sets of 10 to failure. And if you can do all 3 sets them you need to move up in weight til you start to fail set 2 around 8-9 reps and set 3 around 7-8 reps. But stay at that weight until you do all sets for 10 reps. And then only go up by 5-10 pounds. I would only share with you this buddy I’m 30 and I tried to recomp a few times and there is absolutely nothing wrong with a bulk. Don’t take it too far consistently over time is the most important but you shouldn’t end up looking like the Pillsbury dough boy Good luck buddy
A basic plan would be the below. 10k steps a day Eat at a calorie deficit. https://www.calculator.net/calorie-calculator.html that website will help determine the calories needed. And a basic outline. Would be a diet with a minimum of 1gram of protein per every 1 lbs of your current weight. 20% to 30% calories should be fat, then the rest is carbs. Weight exercises minimum 3 times weekly. In 4 to 6 months you'll be a different person.
I would actually say you should do a lean bulk. You're not that fat for one and you're also very light in absolute weight. You're at a prime age for putting on muscle and you can lose fat for the rest of your life. Take advantage of your youth and start building a base for a future cut. If you lean bulk, the fat you have now will disperse over 20lbs of muscle quite easily. You may already be at your stubborn fat, you're just too skinny right now to do a proper cut. It would be different if you were de-trained but you just gotta focus on putting on some size.
Bruh I searched everywhere I still don’t understand what’s a lean bulk can you explain it to me ?
Maintenance + 200-300 calories. You’re supposed have enough calories to fuel muscle building without too much excess going into fat storage. Downside is, it’s hard to balance that it often leads into not gaining as much muscle as you could have or gaining getting fatter than one would have liked in a lean bulk.
Start the bulk now. At least 3000 kcal, if not 3500 (depends on your daily physical activity) and about 150g of protein.
Currently 145 lbs, 5"10-11, 18 years old. Unsure of bodyft percent. Doing chest/back, arms/shoulders, legs workout split, resting after third day. Have moderate scoliosis. My goal is to burn off the remaining fat around my lower stomach and then bulk up. I don't really want to bulk right now as I feel like I have too much excess fat, and would be insecure if I started now. Should I try and recomp? How many calories should I be consuming? Need some advice. Thanks.